W/C 18th March 2019

Monday 18th March

Part A - Build to a heavy complex of;

2 Snatch Pulls to knee + 1 Squat Snatch

Part B - For Time;

12-10-8-6-4

Burpee Over DB

Alt DB Hang Clean Thruster 22.5/15 

T2B

Tuesday 19th 

Part A - 3 Sets 

30 Sit Ups

10 M HS Walk OR 30 Shoulder Taps

Rest as needed between sets

Part B - 3 Rounds

30 Overhead Squats 35/25

30 Cal Ski/Bike/Row

10 Bar Muscle Ups

Wednesday 20th 

Part A - 5 X 3 Bench Press (Building)

Part B - 45-35-25

Press Up

21-15-9

Strict Pull Ups

Thursday 21st 

RACE NIGHT
With one partner being picked to work (unless it’s says pair)

1 - 30 Burpee Over Bar

2 - 30-20-10 DB Snatch + DB FR Lunge (PAIR)

3 - 50 KB Swings 24/16

4 -  21-15-9 Thrusters 42.5/30 + Pull Ups (PAIR)

5 - 40 Air Squats + 20 Deadlifts 100/80

6 - 100 Cal Row (PAIR)

7 - 30 T2B

8 - 150 Wall Balls 9/6 (PAIR)

Friday 22nd
19.5

Saturday 23rd  

Part A - Build to a heavy conplex of;
1 Squat Clean + 2 Jerk (Any Variation)

Part B - 5 Rounds
80 Double Unders

20 Alt KB Snatch 24/16

Sunday 24th

20 X 200m Row  
Rest is either 1 Min OR 1:1 with Partner

Aim to be as consistent as possible